The key finding was that students who'd forgiven themselves for their initial bout of procrastination subsequently showed less negative effects in the intermediate period between exams and were less likely to procrastinate before the second round of exams.

Study after study shows that self-criticism is consistently associated with less motivation and worse self-control. It is also one of the single biggest predictors of depression, which drains both “I will” power and “I want” power. In contrast, self-compassion—being supportive and kind to yourself, especially in the face of stress and failure—is associated with more motivation and better self-control.